This Week's Must Reads Feb 26

Greg Robins, a Cressey Performance Coach, offers weekly advice from nutrition to variety to your program design.

Poliquin writes about getting faster through quicker movements in your lifting

T-Nation posted an article by Tony Gentilcore about learning a solid deadlift, you know I couldn't resist.

Wil Fleming shares his insights on Olympic Lift Pulls

John Berardi talks about the different types of clients and how he helps them out.

Have a great week!

The Best Way to Increase your Training Intensity

What is the best way to increase your training? A well thought out nutrition plan, the perfect program design, a solid recovery regimen? While those are all great things, there is something even better that will take your training to the next level.

The best way to increase your training is with a great training partner. I have had several solid training partners in the past. In college, one of those guys was Ben Gordon (an Arizonan native). Like myself, Ben has a hunger to always get after his training. We would meet at the field an hour early to do additional skill work, or meet in the gym before or after practice to get in a lift. We had a training romance that matched us up perfectly. Here are 3 things to look for in a great training partner:

1. Consistency
The first thing you want in a solid training partner is a person who will show up consistently to train. Whether this is in the weight room or in your arena of competition, your training partner needs to be there. Rain or shine, just showing up is half the battle.

2. Desire
Yes, it sounds kind of cheesy, but it really is true. Think about the athletes on your team or even the people you work with. Things happen when someone's attitude reflects their desire for improvement and when they enjoy putting in the hard work, even when no one is there to see it. First, attitudes are infectious to the others on the team, especially when it is just you and your partner. Second, the greater the desire, the harder you will train.

Ben and I saw tremendous growth transfer to our practices from our skill work and strength training sessions. Not only did we notice, but our coaches and teammates noticed as well. More than anything, your desire to become a better "_______" for your team or your organization will gain the respect of others, causing them to want to work with you.

3. Understanding
Finally, you want a training partner who has a similar sense of direction. It is challenging to have a training partner with a different end goal, or even worse, no end goal at all.  Showing up and getting in shape is fine, but it is the mutual understanding and accountability that creates a great training partnership. In college, I knew I wanted to become a better soccer player. I wanted to work on my skills and train in the weight room: the most beneficial way to hit those goals. Ben shared the same goals and we had an understanding.

                                            (Myself on Left, Ben on Right with ball)

CONCLUSION
I spent a ton of quality time on my favorite field in the world (Peg Lovik at Westmont) and I had a passion to improve in the areas of my game that needed work. My training was always better when Ben and I were working together an hour before or after practice. Without a doubt. Find a solid partner to train with.


The truth is, sometimes one of us would show up tired from classes, and the other one was right there to raise the intensity and hold the other accountable to our end goal. Or maybe one or both of us needed a push to get to the training room for some recovery. And the days when we were both fired up ready to go, it was simply a beautiful sight to see.

I have had many other solid training partners throughout different times of my life (Nick Hale, Shane Vereen, Chris Ecklund, Frankie Larez) and my training intensity was always higher.

Do you have a training partner? If so, do they have these 3 fundamental values? Share your stories of the times your training was higher or more intense because of a solid partner. What are some things you look for in a training partner?

This Week's Must Reads Feb 9

Here is what you may have missed from last week. Check it out.

Elite FTS posted an article about working the behavioral aspect when training clients.

Mike Robertson shares some tips to organizing your program design time most efficiently.

Bret Contreras wrote a monster of an article on coaching cues that are to the point!

Smart Group Training put up an in-service with Wil Fleming teaching Olympic lifts

Eric Cressey shows how to get out of the sagittal plane. Important for all populations of people.

Precision Nutrition's research review article on coffee.

Enjoy!

This Week's Must Reads February 1

In case you missed them from the week, check these must reads now!

Eric Cressey shares a power lifting tip about taking tension out of a bar before you begin a deadlift.

Chad Waterbury talks about a Dynamic Neuromuscular Stabilization and what he learned from USC's Movement Performance Institute this past week.

Myofibrils and more! This is a funny physiology song that got passed around my work.

T-Nation published Dan Trink's article on how to tweak some of your exercises for you experienced lifters.

Have a great weekend!

The Hulk Shake

Veggies, Veggies, Veggies!
I preach this to all my athletes and general populations all the time. I know we all heard this as kids and might have had some traumatic experiences with Brussels sprouts. However, they really are the key to success in training and an overall healthier lifestyle.

Eating 6-8 servings a day can seem nearly impossible and will be tough for most people. But what about drinking them?

This is my recipe that has come to be known as "The Hulk Shake". Here is the recipe, (remember I am not a measuring type when it comes to shakes)

1 handful of spinach or kale
1 handful of broccoli slaw (Trader Joes)
1/2 a cucumber
1 handful of pineapple or mango chunks
1/2 a cup of apple juice

Options:
You can substitute apple juice with pear cider or other light fruits. Nuts are great to throw in and sometimes I throw in chia seeds. The key is to get in at least 3 vegetables in this.
Also, you can throw in a neutral flavor protein if you want, but I have made it as a morning veggie drink and like to get my proteins from other foods.

Try it and let me know what you think! I guarantee you will feel the energy of the hulk.

(A big thank you to my mom who inspired me to the Hulk Shake)